Diabetic Cooking

Main Dishes

Easy lemon chicken

Preparation time: 5 minutes. Cooking time: 30 minutes.


  • Nonstick cooking spray
  • 1 pound boneless, skinless chicken breast (4 pieces)
  • 1 tablespoon olive oil
  • 1 large lemon
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon white pepper
  • 1 1/2 teaspoons oregano


Preheat oven to 375˚F. Tear off a piece of aluminum foil that’s large enough wrap up all four pieces of chicken. Spray the aluminum foil with nonstick cooking spray (on one side only), and lay the chicken breasts on the sprayed foil. Drizzle with olive oil. Grate 1 tablespoon of lemon zest and set aside. Juice the lemon, removing the seeds. Pour lemon juice over chicken, then sprinkle chicken with lemon zest, onion powder, white pepper, and oregano. Fold the aluminum foil over the chicken and roll the edges of the foil together to make a sealed packet. Place packet on a jelly roll pan or in a large, shallow casserole dish. Bake 30 minutes. Remove from oven and carefully open foil, using tongs to remove chicken to serving plate.

Yield: 4 servings. Serving size: One 4-ounce breast.

Nutrition Facts Per Serving:
Calories: 195, Carbohydrates: 3 g, Protein: 30 g, Fat: 7 g, Saturated Fat: 2 g, Cholesterol: 96 mg, Sodium: 347 mg, Fiber: 0 g

Exchanges per serving: 4 lean meat.

This recipe was created by Kathleen Stanley, a diabetes educator at Central Baptist Hospital in Lexington, Kentucky.